Managing Your Anxiety

by Jody Bernat, MA, Certified Wellness Coach
Are you experiencing anxiety regularly? 
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If you ask a group of people that question today, you will most likely hear a resounding yes from some, if not all of them. From early ages to late adulthood, more and more we hear about the prevalence of anxiety. Whether it emanates from social situations, political discourse or family drama, anxiety can be difficult to manage.

WHAT IS ANXIETY.  According to the Mayo Clinic, "experiencing occasional anxiety is a normal part of life. However, people with anxiety disorders frequently have intense, excessive and persistent worry and fear about everyday situations. Often, anxiety disorders involve repeated episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes (panic attacks).These feelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time."

Whether anxiety is occasional or frequent, the symptoms can be addressed and lessened.

ANXIETY SYMPTOMS. Feelings of extreme worry, concern, fearfulness and overall nervousness, can be uncomfortable and overwhelming for some. It may or may not interfere with your daily life. It may affect your mood, productivity and well-being. Symptoms may also include sweating, shaking, crying and feeling depressed. Learning to manage these symptoms is possible with professional guidance to counter the attacks.

ANXIETY DISORDERS. Anxiety disorders are the most common mental health concern in the United States. An estimated 40 million adults in the U.S., or 18%, have an anxiety disorder. Approximately 8% of children and teenagers experience the negative impact of an anxiety disorder at school and at home, according to NAMI (National Alliance on Mental Illness).

Scientists believe that many factors combine to cause anxiety disorders:

• Genetics. Some families will have a higher than average numbers of members experiencing anxiety issues, and studies support the evidence that anxiety disorders run in families. This can be a factor in someone developing an anxiety disorder.
• Stress. A stressful or traumatic situation such as abuse, death of a loved one, violence or prolonged illness is often linked to the development of an anxiety disorder.

OCCASIONAL OR ANXIETY DISORDER. Anxiety can cause stress at work, in social settings and other activities. It's important to identify what you're experiencing, how often and then determine if it's interfering with your daily well-being, which may be indicative of an anxiety disorder. Whether occasional or daily, seeking professional help can provide relief.

TREATMENT. There are a variety of treatments available for anxiety attacks. Cognitive behavioral therapy (CBT) is one effective form of psychotherapy for disorders. Other modalities include support from professional mental health workers, including therapists, psychologists, psychiatrists and life coaches, in addition to reaching out to your personal network of family and friends. In some cases, medication may be prescribed by a medical professional. 

TECHNIQUES. Some of the useful tools and techniques to counter anxiety attacks include: breath work, change of physical location, mindfulness, grounding, exercise, nourishment, meditation, self-care, listening to uplifting music and podcasts, reading, journaling, resetting thoughts (word scramble, eye movement), and connecting with professionals, families, friends and support groups.

EMPOWERING SELF. As a wellness coach I speak with numerous clients about their experience of anxiety. We dig into when this occurs and then set a plan for how to counter the negative experience. Getting professional help can hasten your well-being by helping bring your awareness to the triggers, give you a toolkit to utilize whenever needed and help you to set and meet measurable goals. Having a regular session serves as a reminder to employ the techniques set forth. I teach my clients how to implement tools when they are triggered. Together we practice various methods. Typically, we start with a safe space, slow and deliberate breathing and recognizing the positives in that moment. I have seen a lot of success in working with individuals who struggle with anxiety as one of their primary issues. Knowing you can do something about it is empowering and gives relief to those who suffer. Helping you to be in control of your anxiety--instead of letting it control you--can be a game changer. 

JODY BERNAT IS A CERTIFIED WELLNESS COACH, HOLDS A MASTER'S IN ADDICTIVE DISORDERS AND IS A CERTIFIED ATHLETIC COACH. SHE HAS PRODUCED AND FILMED THREE DOCUMENTARIES, IS PUBLISHED IN PROFESSIONAL JOURNALS, AND CAN BE REACHED TO SET UP SESSIONS AT: [email protected].